How to Lose a Belly When You're 42 (part 20)

Monday
10st 10lbs
I didn't lose any weight last week. I guess I enjoyed my weekend a little too much! Still, I lifted a little heavier, ran faster and cycled a bit further. I'll stick to the plan for now and see what happens.
Today, I cycled in to work on the Specialized - the brakes are too worn on the Raleigh now. I'll service the brakes at the weekend.
Tonight, I went for a 10K run. I covered my right leg in deep heat but forgot to stretch before I went. The pain in my calf came on early and quickly climbed its way up to the area behind my knee. It was so bad that I was about to stop before I got to the two mile mark when it began to fade away. By about 2.5 miles in I was pain free. The rest of the run was slower than last week but I finished strongly. Still making progress!

Exercise 
10K: 66m 31s

Food
2 x crumpets with 100% peanut butter
Cup of tea
Juice
Pear
Banana
Handful of nuts
Mexican scrambled eggs (with mushroms, tomatoes, peppers, onion and tortilla) served with homemade potato wedges

Alcohol
None


Tuesday
After a great day at work, I went along for a great session in the dojo. Sensei Mark drilled us in basics, kata and kumite. His sessions are fast-paced, serious and motivational. I got a bit warm in my heavy-weight karategi, but I still wasn't sweating. I do miss the high-intensity karate of Sensei Paul Hexley - sometimes you need to be so tired that you don't know which way is up (and then he'd probably start hitting you.)

Exercise
cycled to work and back
One hour of martial arts training

Food
2 x crumpets with 100% peanut butter
Cup of tea
Coffee
Juice
Pear
3 slices of Fruit loaf
Homemade sausage casserole with wholewheat pasta and cabbage

Alcohol
2 bottles of stout

Wednesday
Wednesday is my long day at work. Today, I got to college just before 8am and left just before 9pm. 13 hours at work was enough to drain me of all thoughts of exercise and to provide of an excuse to drink two beers when I got home. Cheers!

Exercise
None

Food
2 x crumpets with 100% peanut butter
Cup of tea
Juice
Mixed nuts with dried fruit
2 x chicken salad sandwich on wholemeal bread (prepared at home)
2 x vegetable burgers with noodles and loads of green beans.

Alcohol
2 bottles of ale


Thursday
So cold! I went in to work on the mountain bike today. It's a lot heavier than my road bikes so I have to work harder, but this still didn't warm me up. It was bloody freezing!
With the sports group in the afternoon, I did a good warm up and then joined in with the football. I'm hopeless at football but I still enjoyed myself.
I cycled home in a freezing cold wind.
I started my weight lifting session at 10pm after a game of D&D and driving my players home. I managed to lift slightly heavier than last week (I increased my barbell curl to 38kg 5x5.)
I indulged in cornflakes on the couch afterwards because  I was so hungry.
No junkfood, no booze.

Exercise
Cycled to work and back
100 push ups
100 triceps dips
100 leg raises
Barbell curls (38kg): 5 sets of 5 repetitions
Dumbbell curls (17kg): 5x5
Shrugs (48kg): 5x5
Front raise (8kg): 5x5
Side raise (6.5kg): 5x5
Squats (39kg): 5x5

Food
2 crumpets with peanut butter
2 cups of tea
Juice
3 slices of malt loaf
Banana
Homemade vegetable and green bean curry with brown rice
Bowl of cornflakes with semi-skimmed milk

Alcohol
None

Friday
I do love Fridays. I cycled in to work on the mountain bike. I was so cold when I got to college that I had sit on my hands for a while in order to warm them enough to log in to my computer!
The cycle home was actually a bit sweaty - the weather had warmed considerably during the day.
In the dojo tonight, Sensei Ronnie took us through a kumite basics lesson. At one point he used me in a demonstration. He told me which kick he was going to do and told me how to defend against it. He still managed to kick me before I could react - I felt the kick before I saw it. The man is incredible. Point made.
At home, I watched Captain America: Civil War with Mouse and Lucy while I accidentally drank 3 real ales.

Exercise
Cycled to work and back
One hour of martial arts training.

Food
2 wholemeal toast with peanut butter
Juice
3 cups of tea
Sliced chicken breast with salad and couscous
Scampi with loads of greens and homemade potato wedges

Alcohol
3 bottles of real ale

Saturday
Lucy and I picked up Tilly's new car today. It still sounds like a motorbike.
After walking the dogs, I set up my weights for an hour session. I did well, substituting in some overhead presses and deadlifts. At first, I struggled with the deadlifts because of a dull pain that flared up on the left side of my back when I was lifting. I adjusted my belt so that it was a tight as it would go and took it reeeaaally slowly. I got through it without injury.
In the evening: a mechanical nightmare! I had just finished changing the brake blocks on my Specialized and was testing the action when I noticed that the brake wasn't springing back into position when I released it. I thought I'd give the cable a good bit of lubrication and make sure everything was running smoothly. When I took things apart I found that the cable was covered in orange rust inside the outer cable casing. It was now about 7pm and all bike shops were shut. I cycled round to Tesco to see if they sold cables but I was unsuccessful. In the end, It was Nigel who saved my weekend by allowing me to use his spare bike.
So it was that I found myself setting up a Giant carbon bike ready for use in the morning. I raised the saddle, titled the handlebars downwards and put my pedals on. During this process, I noticed that his back wheel was wobbling from side to side, even though it was secured tightly in the frame. Not good.
Still, I was very grateful to Nigel for making it possible for me to join the ride tomorrow. I went to bed excited for the morning.
No junkfood, no booze.

Exercise
100 push ups
100 triceps dips
100 leg raises
Barbell curls (38kg): 5 sets of 5 repetitions
Dumbbell curls (17kg): 5x5
Deadlift (54kg): 5x5
OHP (29kg): 5x5
Side raise (6.5kg): 5x5
Squats (39kg): 5x5

Food
2 x bowl of cornflakes with semi skimmed milk
2 bananas
Half a bacon sandwich (made with wholemeal toast.)
Bowl of wholewheat pasta with a tin of tuna chucked in.

Alcohol
None

Sunday
I got up at about 7:30 feeling great (i.e. not hungover!)
After breakfast, I did a quick service on the Giant: pumped up the tyres, lubricated the chain and adjusted the saddle again. I got to Jonnie's and found Nigel already there. I adjusted the saddle one last time and then we set off into the lanes.
Ice everywhere!
The puddles of rain water had obviously frozen overnight and we were left with sheets of ice on the road on our way to Wilmcote. Jonnie led from Tanworth and so it was that Nigel and I witnessed his crash on the ice heading up a hill towards Ullenhall. He landed very well, stretching out his arm and taking the impact along his side. He was up in a flash and giving his bike the once over. We stopped three elderly gents cycling down the same hill and warned them of the ice. Their average age must have been over 70 and there they were in the lanes on a freezing morning in January! It was like looking into the future! I hope Jonnie, Nigel and I will be like that in our retirement (along with Fast Ant, Deadly Dan and all the other good blokes I rode with.)
Jonnie assured us he was okay so we strove on to Wilmcote. We put in a good dash through Aston Cantlow and made short work of the final hill before tea and cake.
The return journey was great! We went through Snitterfield, High Cross and then Lapworth. It was raining so the ice melted away. We got very wet but not too cold (I had four layers on today along with two pairs of socks and two pairs of gloves.) I felt strong and was eager to achieve today's target (13.6mph) even in the ice and rain.
By the way, the carbon bike is a revelation! It storms up the hills with what feels like minimal effort from me. After riding steel and aluminum bikes all my life, to suddenly use carbon made me feel like a runner who trains with ankle weights until he takes them off on the day of a race. I floated along the flats and motored up the ascents - sometimes still in the big ring without noticing it. One day, when I can afford it, I'll be buying my dream bike - a carbon frame with lightweight wheels and hydraulic brakes.

Yes, the bar tape did make me go faster.

I'm pleased to say that we all made it back within our target speed of 13.6mph (Strava claims we did it in 13.9mph) so I'm very satisfied with that.
However, I did feel the effects of the ride when I got home: elevated heart rate and aching legs. I decided to let myself rest and give karate a miss. As my triathlete coach friend says: "Listen to your body."
After a shower, a spot of ironing, and lubricating Nigel's bike, the remainder of the day was spent eating lots, drinking more than I should and watching TV with the family. Perfect!

Exercise
Ride: 35 miles at 13.9mph

Food
2 crumpets with 100% peanut butter
Juice
2 cups of tea
Huge slice of cake
Hobnob biscuits!
Huge meat and veg pasty
140grams of chocolate covered Brazil nuts
Homemade steak mince pie with loads of vegetables and roast potatoes

Alcohol
330ml bottle of lager
4 real ales

How to Lose a Belly When You're 42 (part 19)

Monday
Weight: 10st 10lbs
I've lost a pound! Well, the weight is finally moving, despite my binge drinking at the weekend. 1 pound in 2 weeks is rather slower progress than I'd hoped for but it's a start. Let's see if I can take my training a little more seriously this week.
Feeling rather tired and lazy this morning, when faced with the prospect of riding into work in the heavy rain, I opted for the car instead. Not a good start!
I ate healthily at work and tried to remember to drink water.
Back at home, I did an hour long weight lifting session (heavier squats than last week) and then cooked Mexican scrambled eggs for the family.
No junkfood, no booze

Exercise
100 push ups
100 leg raises
100 triceps dips
Front raise (8kg): 5 sets of 5 reps
DB Curls (17kg): 5x5
Shrugs (48kg): 5x5
Side raise (6.5kg): 5x5
Squats (39kg): 5x5
Curls (37kg): 5x5

Food
Crumpets with peanut butter
Juice
Tea
Fruity malt loaf
Fistful of mixed nuts and raisins
Banana
Mexican scrambled eggs (with peppers, onions, tomatoes, mushrooms, garlic) served with homemade potato wedges and wholewheat pasta.

Alcohol
None


Tuesday
Rode in to work - it was jolly cold but dry.
After an enjoyable day with my students, I cycled back home and then headed off to the dojo.
It was an enjoyable lesson tonight - kata followed by some useful fighting techniques. I didn't quite work up a sweat but it was good to stretch the muscles.
Home for gloriously healthy salmon, veggies and noodles prepared by Lucy.

Exercise
Cycled to work and back
One hour martial arts training

Food
Wholemeal toast with peanut butter
Juice
Tea
Fruity malt loaf
Fistful of mixed nuts and raisins
Banana
2 salmon steaks with stir fried vegetables and noodles.
Coffee

Alcohol
none


Wednesday
Up at 6am for my long day at work.
In the afternoon, before travelling to Digbeth for the evening class, I entered Jonnie and myself for the Tommy Godwin Challenge. Then I entered my brother and myself for the Birmingham 10K.
So I'm now registered for all three of the organised challenges I've set myself this year (I'm also determined to walk up Cadair Idris again but that's free!)
After 12 hours at work, I made my way home to collapse in front of the TV (The Dark Knight) with homemade dinner and a pint of water.
No junkfood, no booze, no exercise.

Exercise
None

Food
2 x Wholemeal toast with peanut butter
Apple and grape juice
Cup of redbush tea
Two chicken and salad sandwiches (prepared at home) on wholemeal bread
3 slices of fruit loaf
Apple
Homemade spaghetti bolognese 

Alcohol
None

Thursday
I cycled in to work. In the afternoon sports lesson, I took part in a warm-up session followed by some circuit training. It was only as short session so I pushed it hard.
Back home on the bike after running my homework club workshop.
A quick change and Lucy, Mouse and I went along to the school 6th form evening. By the time I got home it was almost 9pm. After a large dinner I simply couldn't motivate myself to do any exercise (I probably would have been sick anyway - too soon after eating!) So, another day without exercise...
No junkfood, no booze.

Exercise
Cycled to work and back
A bit of circuit training

Food
2 Wholemeal toast with peanut butter
Apple and grape juice
2 Cups of redbush tea
3 slices of fruit loaf
Banana
2 bowls of homemade beef chili with wholewheat pasta

Alcohol
None

Friday
I had to drive to work and back today, do some shopping and fetch a prescription.
Finally home, I did some stretches, smothered my right leg in Deep Heat, and then took to the streets. It was around 1 or 2 degrees tonight - cold enough to stop me working up a sweat at any point during the run. I was very pleasantly surprised to discover that my leg didn't protest at all for the first half of the 10K route. I was able to maintain a half-decent pace with no aches and pains at all. However, after about 3 miles, the leg started to hurt - the calf muscle feeling more and more tender, the pain gradually rising into the hamstring. By the time I'd completed the 10K I had a bit of a limp. The good news is, I shaved more than 4 and a half minutes off last weeks time! I'm happy with any sort of progress, but 4 minutes in one week is rather good news.
Feeling smug, I limped into the house to cook dinner and flop in front of the TV to watch lots of Animated Batman with Mouse.

Training fuel

No booze, no junkfood.

Exercise
10K run: 64m 05s

Food
Cornflakes with semi-skimmed milk
2 cups of redbush tea
Glass of juice
Banana
Tuna, pasta, salad with beetroot (prepared at home)
Handful of mixed fruit and nuts
2 chicken breasts, homemade potato wedges and green beans.
Coffee

Alcohol
None


Saturday
Up early because Saturday.
After I made breakfast for Lucy and myself, we went off to Balsall Heath to buy a car on behalf of Tilly. We ended up buying a 2006 Citroen C1. When I went for a test drive, it sounded like I was riding a motorbike! Thankfully, it was going very slowly - should be ideal.
Back at home, I hit the weights. I discovered that I'd set the bar too light for the shrugs so I made myself do them again. This meant that my session extended to 70 minutes, but that's okay.
This afternoon, I consumed a 140g box of chocolate covered Brazil nuts to myself and I don't care.
After lunch, I walked the dogs around the park for a couple of miles. My right foot was killing me, I must have been visibly limping around. I don't understand why this happened, I was fine this morning. Maybe my walking boots are no good for me?
Home to do some ironing with a beer while watching Star Trek: Voyager, followed by a shower. I love Saturdays.
In the evening: two more beers after a fantastic dinner with the Mrs while watching Sherlock.

Exercise
100 push ups
100 leg raises
100 triceps dips
Front raise (8kg): 5 sets of 5 reps
Shrugs (47kg): 5x5
Shrugs (48kg): 5x5
OHP (29kg): 5x5
Squats (39kg): 5x5
Curls (37kg): 5x5

Deadlift (54kg): 5x5

Food
Glass of juice
Cup of redbush tea
Bacon, tomatoes and eggs on wholemeal toast
Box of chocolate covered Brazil nuts
2 salmon fishcakes with beetroot
Homemade pork steaks in mustard with kale and roast potatoes.

Alcohol
2 bottles of stout
1 bottle of ale

Sunday
I was up early and a little worried about the white world visible from my bedroom window. Frost everywhere! According to our Mad March Hare training plan, we had to ride about 37 miles at an average speed of at least 13.4mph. The frost and ice could make this quite a challenge...

Our training plan.

My good mate Fast Ant came around at about 8:40. He had already cycled about 10 miles from Alvechurch! Ant is a very experienced cyclist having ridden 6000 miles around Europe and completed Land's End to John O'Groats. Today, he was on his Surly adventuring bike complete with bag racks and 26" mountain bike wheels! I picked it up and the thing was more than twice the weight of my Specialized! Nigel soon joined us and then the three of us set off for Jonnie's place. At around 9am we left Jonnie's and headed for the lanes. After about 7 miles it became clear that Nigel was on a good day. He was surging ahead with Fast Ant and he was hitting the climbs well. They even had to wait for Jonnie and me at High Cross. A few miles later, I remarked to Nigel how he was going well and asked him what he'd had for breakfast. Nothing! The guy was riding on an empty stomach! According to Chris Froome's autobiography, he would train on an empty stomach to lose weight. Nigel's excuse was that he got up too late for breakfast! I'm not convinced...maybe he's training harder than the rest of us?
After the lovely descent to Snitterfield, I took to the front and did a big turn past the Armouries and all the way to Wilmcote (about 4 or 5 miles.) I was working hard enough to give myself stomach pains but hey, we're here to train, right?
After some much needed tea and cake, we headed north through Aston Cantlow. As ususal, the lads wouldn't wait for me to set up my bike computer and Strava. I managed to catch up with Jonnie and Fast Ant after a couple of miles. I discovered that Nigel had shot off the front and into the distance. You can read more about his solo time trial in his own blog Diary of a MAMIL.
After Nigel had waited for us we rode off together to Ullenhall. At this point, we should have carried on to The Farm, but I was happy to follow the lads up past Danzey Green instead, it was a bit easier on the legs. By this point I was starting to suffer. The legs were a bit achey but it was my lack of fitness letting me down - it felt like there was a trapped bird fluttering away in my chest as I tried to stay with the others.
We said good bye to Fast Ant at Tanworth. The guy didn't seem to be putting in any effort today - he just glided along, turning a massive gear on his heavy bike while the rest of us pounded the pedals like madmen. Oh, to be that fit!
On the final flat stretch to home, I was on Jonnie's wheel with Nigel just behind me. After about 2 minutes of this, I pulled to the right and explained to Nigel that I couldn't maintain the pace. The fellas kicked for home while I cruised along at a comfy 14mph. 
Back at Jonnie's, I was dismayed to find I had an elevated heart rate that showed no signs of slowing down, coupled with double vision! Nigel and I cycled back to my house where I enjoyed a much needed ale.
In the afternoon, with my double-vision getting better and confined to just my left eye now, I went along to dojo and was very pleased to be asked to teach for the last 10 minutes. I helped beginners learn their kata. It was a great feeling.
In the evening, Lucy made a big dinner for us, Jane and Eric. She also made my favourite pudding!

Exercise
35 miles at 13.8mph
One hour of martial arts training - (and teaching!)

Food
Crumpets with peanut butter
Chocolate biscuits
2 cups of tea
Juice
2 slices of homemade cake
Homemade broccoli soup with 2 wholemeal toast
Bag of crisps
Sausage casserole with potatoes and loads of vegetables
Homemade apple pie with ice cream

Alcohol
3 bottles of ale
1 330ml bottle of lager

How to Lose a Belly When You're 42 (part 18)

Monday
Weight: 10st 11lbs

Obviously, the big disappointment is that I didn't lose any weight last week. I suppose this isn't too surprising when you consider I consumed 4 slices of cake and 6 bottles of beer over the weekend. I must remind myself that no amount of exercise can make up for a poor diet. Plus, I couldn't train on Thursday because of my injured right foot. Must do better!
I cycled to work, managing to get in before the rain started. I had a carbohydrate-filled lunch of banana loaf with a banana and then cycled home ready to do my 10k run. I got out in the cold and started running. Unfortunately, after three minutes my right leg cramped up! I tried running on but couldn't so I stopped to stretch it out. I tried again, lasted another three minutes but it was too much, the muscles were cramped up good and proper. When I got home I smothered the leg in Deep Heat which made it feel a lot better. I considered doing a weights session but my leg wouldn't stop hurting even when I tried some body-weight exercises. I guess I could have pressed on through the pain but wouldn't I just be making the problem worse?
So I settled for no beer and some healthy eating (I cooked Mexican scrambled eggs tonight.)

Exercise
Cycled to work and back

Food
2 toasted crumpets with peanut butter
Glass of apple and mango juice
2 cups of redbush tea
Three slices of banana fruit loaf
2 small oranges
Banana
Scrambled eggs with tomatoes, peppers, onions, mushrooms and homemade potato wedges.

Alcohol
None

Tuesday
A slightly different breakfast today - Lucy has switched me to a 100% peanut butter containing no added salt, sugar or palm oil. It's just peanuts! I didn't know such a product existed. It must be really, really good for me. The only trouble is - it doesn't taste very nice...
I cycled in to work, worked, and then cycled home again.
At the dojo tonight, I was nicknamed "Seahorse" by some of the other karateka. This is because the male seahorse carries the eggs in a pouch and gives birth to the young. Apparently, I look pregnant...I've obviously put on a lot of weight over Christmas!

Me and my "pregnant" karate belly after tonight's session.

The dojo session was a technical one, unfortunately. I was looking forward to getting stuck into something: basics, kata or fighting. It seems that Ruach has decided to change the kicks we use in our kata. We spent the hour relearning and practising the new way of doing our kicks. It could result in chaos at the next grading!
My right leg started to cramp up at the start of the lesson, but it soon eased off. I'm looking forward to trying it out on a run sometime this week.
At home, Lucy presented me with a huge dinner of burgers and veggies!

Exercise
Cycled to work and back
One hour of martial arts

Food
2 crumpets with 100% peanut butter
3 cups of redbush tea
Glass of grape juice
3 slices of banana fruit loaf
Small orange
Banana
2 beefburgers with savoury rice, beetroot and loads of green vegetables.
Coffee

Alcohol
None

Wednesday
I have to drive everywhere on Wednesdays - especially now with my altered timetable: I teach at two different campuses. I taught my usual lessons until 3:30 and then I had some lunch before travelling to Digbeth for my new night class starting at 6:15. After being given the wrong classroom number, discovering my classroom key didn't fit the lock, and then not having a register, the lesson eventually settled down and I realised that I had a great new class of 19 friendly students. Wednesday nights are going to be long but fun. We finished at 8:45.
I made my way home for veggie burgers (the ones made of actual vegetables, not the cardboard ones) and Modern Family on TV.
Lucy had opened a bottle of my red wine but I managed to resist a glass.
It was far too late and I was far too tired to do any exercise after dinner.

Exercise
none

Food
2 crumpets with 100% peanut butter
Glass of grape juice
Cup of redbush tea
Banana
2 slices of malt loaf
Homemade chicken salad sandwich on wholemeal  bread
Vegetable burgers with noodles and green beans

Alcohol
None

Thursday
A long day of teaching from 9 until 6 and then a cycle home for a good D&D session (poor Lightbringer the Paladin is now both blind and unable to speak...)
After dropping the players home I returned at 9:45 to spend some quality time with my girlfriend I returned at 9:45 to do an hour of weight training. I finished lifting at 11pm, sore, happy and wide awake. I eventually forced myself to go to bed at midnight.
No junkfood, no booze.

Exercise
Cycled to work and back
100 push ups
100 leg raises
100 triceps dips
OHP (29kg): 5 sets of 5 reps
DB Curls (17kg): 5 x 5
Shrugs (48kg): 5x5
Deadlift (54kg): 5x5
Squats (38kg): 5x5
Curls (37kg): 5x5


Food
2 crumpets with 100% peanut butter (yuck)
Glass of grape juice
2 cups of redbush tea
3 slices of malt loaf
Banana
Homemade sausage casserole (lots of veggies) with wholemeal pasta

Alcohol
None

Friday
Snow. I left the house on the Raleigh with commuter tyres. I was wrapped up warm but the big mistake I'd made was not wearing cycling glasses. I do have some good glasses but I usually only wear them when mountain biking or on the road bike in the summer to keep the flies out of my eyes.
I needed them today - the headwind was blowing snow right into my face and I was struggling to see ahead. I almost turned back but then I thought, "It'll ease off before I get to work, surely?"
Bigger mistake! The wind gathered force and whipped itself into a blizzard! The snow was being blasted into my eyes and twice I had to pull off on to the pavement simply because I couldn't look ahead on the road. It took me a long time to get to work so it was a rush to get the first lesson ready.
In the afternoon, I cycled over to a meeting in Digbeth. All the snow had gone and the weather had calmed. I cycled home at 4pm (a total of around 14 miles cycling today.)
At home, not really ready to face Sensei Ronnie Christopher after my disastrous grading last month, I went for a run instead. Not wanting a repeat of Monday's failure, I massaged some Deep Heat into the legs before I set off. Again, the leg was quite painful, but I managed to get through the 10K a little faster then last week.


Exercise
Cycled to work and back (around 14 miles today)
10K Run: 68 minutes 49 seconds

Food
2 x wholemeal toast with 100% peanut butter (what a boring breakfast!)
1 glass of grape juice
1 cup of redbush tea
2 bananas
2 crumpets
Pint of semi-skimmed milk
Homemade chicken curry with lots of green beans and basmati rice

Alcohol
None

Saturday
I bounced out of bed at 7:30 ready to take to the lanes with my mates. Unfortunately, there had been some freezing temperatures and snow overnight and the roads looked white from my bedroom window.
This prompted Nigel, a very sensible chap, to send his apologies and stay in bed!
After a naughty breakfast of crumpets and cookies I called for Jonnie and we set off to Wilmcote.
The lanes were a little dodgy! Any water on the road had frozen and so there was a bit of ice about, coupled with piles of slush here and there.
We dropped down The Farm on Fordehall Lane at a steady pace but at the bottom, my back wheel did a little skid across the road! I managed to straighten the bike but when I looked up there was a twat in a Volvo bearing down on me. He felt it necessary to sound his horn at me. I informed him he was a wanker and we went our separate ways...
Today's target was a 13.2mph average speed over 30 miles. This wouldn't normally present a problem but we had decided to include The Farm in both directions and the weather was against us. Although the BBC had predicted sunny spells, it actually rained on us for almost all of the ride. The central heating, hot tea and cake at the halfway point was most welcome!
We left Wilmcote with a 13.7mph average and the knowledge that we had 15 miles of climbing to go...
The way back was hard. I had to really push to keep my speed above 13mph. By the time the road finally flattened out we were at 13.1mph. One last big effort got the average back up to our target before we rolled into Jonnie's front drive. Jonnie beat me in our traditional uphill sprint too!
He told me that he'd experienced a few 'scary' moments in the lanes today but we both agreed that it was the perfect day for Mad March Hare training - considering that there was ice on the road for the event last year!
After a hops-based recovery drink I rode home to clean the bike and tuck into some sausage-based lunch.

Evidence of the 13.2mph average speed.

After a very relaxing afternoon, Lucy and I made our way back up to Jonnie's place where he had prepared dinner. Jonnie, Harry and I had been given some beers to sample from The Boat Lane Brewery. Unfortunately, we're not allowed to air our views in a public forum which is a shame because there was good range of carefully brewed ales to report on!
Lucy and I staggered back home and I fell into bed about midnight.

Exercise
Ride: 30 miles at 13.2mph

Food
Crumpets with peanut butter
Apple juice
Tea
Half a packet of cookies!
Slice of homemade cake
More tea
Sausage casserole with wholemeal pasta
Homemade lasagna with garlic bread and salad

Alcohol
A variety of different ales shared with two good blokes
2 glasses of red wine


Sunday
Woke up with a shocking hangover - I'm not sure why it was so bad. I didn't drink that much! I made breakfast for myself and Lucy and then spent most of the day on the couch. Eric and Jane came to visit but Jane didn't bring any cake with her...
I did manage to motivate myself enough to go to the dojo at 4pm. Tonight's karate lesson was relatively gentle. We had quite a few beginners so Sensei Gary took it easy. I was very glad of that! After an hour's karate I felt much, much better. At home, Lucy had prepared a fantastic Sunday Dinner complete with homemade pudding. I had a few drinks in the evening again...

Exercise
One hour of martial arts training

Food
Bacon and eggs with tomatoes on wholemeal toast.
Tea
Juice
Cookies!
Slice of pork pie
Chicken dinner with Yorkshire pudding, sweet potatoes, roast potatoes, cauliflower cheese, peas, broccoli, green beans and gravy.
Homemade apple pie with ice cream

Alcohol
1 ale
2 stouts
1 small whiskey
1 large red wine


Summary
Again, the familiar pattern: I train well in the week, binge drink at the weekend. More self control needed...